Brad Rowe: 5 Weeks to North Americans

Thursday 4 August 2011: SPRINT PYRAMID

SPRINT PYRAMID

 

Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).

• 5 minutes - Run or Run-walk
• 10 seconds – Sprint
• 1 minute – Recovery
• 15 seconds – Sprint
• 1 minute – Recovery
• 20 seconds – Sprint
• 90 seconds – Recovery
• 30 seconds – Sprint
• 90 seconds – Recovery
• 20 seconds – Sprint
• 1 minute – Recovery
• 15 seconds – Sprint
• 1 minute – Recovery
• 10 seconds – Sprint
• 1 minute – Recovery
• 5 minutes - Run or Run-walk

Grant Pieterse: Kiwi Pro

Weighing in at 244lbs, Grant Pieterse, the 5'8" 26 year old Kiwi pro training with Moe El Moussawi four weeks put from his first pro competition outside of Australasia, the Phoenix Pro show on the 27th. Moe has been away from the competitive scene for a couple of years (he placed 10th at the 2009 Olympia) and was tipping the scales at 234lbs.Pieterse placed 9th at the 2009 Aussie Gran Prix and

Con Demetriou: Countdown to Dallas

The big Aussie doing some alternative training at Big John McCarthy's Ultimate Training Academy in Valancia CA, two weeks out from the Europa Super Show in Dallas the weekend of August 12 and 13. In the pic below Con was a big 264lbs three weeks out.

Wednesday 3 August 2011: PULL/PU O2M

PULL-UPS / PUSH-UPS EVERY SECOND MINUTE

Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short.

You will perform five sets of each exercise. Do a set of pull-ups on the 20th, 16th, 12th, 8th, and 4th minutes. Perform a set of push-ups on the 18th, 14th, 10th, 6th, and 2nd minutes.

 

Options

• Advanced Trainees:
  Pull-ups, Chin-ups, Rope Pull-ups, etc.
  Push-ups, Feet Elevated Push-ups, Dips, etc.
• Intermediate and Basic Trainees:
  Partial, Assisted, or Jumping Pull-ups or BodyRows
  Push-ups, Knee Push-ups, Countertop Push-ups

Ronny Rockel: Hamburg in July

Seven weeks, or so, before the 2011 Olympia, Rockel posing in Hamburg and photographed by new sponsor Weider Global Nutrition.

PJ Braun: The Luchador!

Kitten-lover PJ Braun, who last placed 9th in the heavies at the 2010 NPC Nationals, filmed by Aaron Singerman of RxMuscle.

Tuesday 2 August 2011: CONDITIONING

CONDITIONING INTERVALS

Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).

Advanced:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Burpees
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Intermediate:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Squat Thrusts (add push-up if possible)
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Squats

Basic:

• 5 x 30/30 Jumping Jacks or Jump Rope
• 5 x 30/30 Half-Squats or Squat Thrusts
• 5 x 30/30 Mountain Climbers
• 5 x 30/30 Half Squats

Steve Kuclo: Mr. USA!

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Tom Geel: All Stars Swiss

32 year old, 5'5�" Tom Geel from Z�rich, Switzerland, posing above at the 2010 FIBO.The All Stars athlete last competed at the IFBB European championship in Maastricht, where he took 6th in the heavies.Follow Geel on Facebook or his website.